A Few Gentle Minutes When Everything Feels Too Much

This short mindfulness meditation is a gentle invitation to pause when life feels busy, full, or overwhelming. Created for moments of high stress or mental and emotional overload, this practice offers a few quiet minutes to rest, soften, and rebalance, without needing to do anything specific or be anywhere else. You’ll be guided to reconnect with your breath, notice your body, mind, and inner space with kindness, and allow yourself to settle, gently.

Perfect for busy days, tender seasons, or whenever everything feels that little bit too much.

Transcript

These few minutes are a gentle invitation to pause and soften to give your body and mind a few moments of rest.

You can do this practice seated or lying down or wherever you find yourself right now.

So let's begin by allowing the body to settle just as it is.

Make sure that you're comfortable.

Feel supported by whatever is beneath you and gently sink into it.

If it feels okay slowly close your eyes or soften your gaze.

Take one slow breath either through the nose or the mouth and a lovely long release as you breathe out.

Do that again.

Slow inhalation.

Long sighing exhalation.

Allow your breath to settle into a natural rhythm and begin to move your awareness into your body.

You might notice where your body is holding the day.

Perhaps in your shoulders,

Your jaw,

Your belly or maybe your chest.

Without trying to release anything see if you can just acknowledge what's here.

A quiet noticing is sometimes enough.

If things feel tender,

Overwhelmed or busy inside know that as uncomfortable as it may sometimes feel it's not a problem.

It's your system responding to a lot.

Now gently place a hand on your body wherever it feels most comforting.

Your You might feel the steadiness of the movement of your breath beneath your hand.

Every time you breathe out imagine your body softening just a little.

Not If thoughts arise,

Plans,

Worries,

Lists you don't need to push them away.

You can just notice them and then gently return your attention to your hand,

To the warmth of your hand,

To the feeling of your breath.

Breathing in as you receive.

Breathing out as you let it all be.

You might silently offer yourself a few kind words.

It's okay for me to slow down.

I'm allowed to rest even briefly.

This moment is enough.

Allow yourself to rest here for a few more breaths.

Nothing to do,

Nowhere to go.

Just allowing yourself to be.

And when you feel ready begin to bring your awareness back.

Notice the room around you or wherever you are.

Tune in to sounds that you can hear.

The feeling of your body being supported.

And take one final easy breath in and a soft breath out.

You can start to blink your eyes open.

Maybe move into a stretch if that feels good for you.

And step back into your day or your evening carrying this small sense of steadiness with you.

Knowing that you can come back to this pause whenever things feel a little too much.

Reviews

Soft soothing and gently powerful. This meditation you breathed out was most helpful and calming. Thank you so much Claire.
In gratitude…Peter

Loved this meditation to help me decompress. Gentle and intentional stopping to pause, breathe and come back into my body.

Gentle ease thsnknyou 💜